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Breaded Chicken with Rice, Broccoli, and Roasted Potatoes

Breaded Chicken with Rice, Broccoli, and Roasted Potatoes

Nutrition Facts

Per 520g serving

% Daily Value based on a 2000 kcal diet

Calories 760 kcal
38% DV
Total Fat 34.0g
52% DV
Monounsaturated Fat18.0g
Polyunsaturated Fat6.0g
Saturated Fat8.0g
Trans Fat0.2g
Total Carbohydrate 64.0g
21% DV
Fiber7.0g
Starch49.0g
Sugars8.0g
Protein 48.0g
96% DV
Animal Protein48.0g

About

A mixed plate with breaded chicken, rice, broccoli, roasted potatoes, and a large serving of Greek yogurt. It is high in protein with moderate carbohydrates and fat, likely from the breading and cooking oil.

Ingredients

Vitamins & Minerals

Vitamins

NutrientAmountDV%Half-life
Biotin (B7)12.0mcg40%
Choline145.0mg26%
Folate (B9)95.0mcg24%
Niacin (B3)14.8mg93%
Pantothenic Acid (B5)2.4mg48%
Riboflavin (B2)0.7mg50%
Thiamin (B1)0.3mg29%
Vitamin A180.0mcg20%
Vitamin B120.9mcg38%
Vitamin B61.1mg65%
Vitamin C62.0mg69%
Vitamin D0.4mcg2%
Vitamin E2.1mg14%
Vitamin K135.0mcg113%

Minerals

NutrientAmountDV%Half-life
Calcium290.0mg29%
Copper210.0mcg23%
Iron3.8mg21%
Magnesium88.0mg21%
Phosphorus520.0mg74%
Potassium1180.0mg25%
Selenium42.0mcg76%
Sodium780.0mg34%
Zinc3.6mg33%

Breaded Chicken with Rice, Broccoli, and Roasted Potatoes

A simple plated chicken-and-sides meal featuring breaded chicken breast served with white rice, broccoli, and roasted potatoes. Greek yogurt is used as a light, creamy sauce or dip.

Ingredients


  • Breaded chicken breast, 180 g

  • Cooked white rice, 140 g

  • Broccoli, 80 g

  • Roasted potatoes, 90 g

  • Greek yogurt, 20 g

  • Olive oil, 5 g

  • Salt, 3 g

  • Black pepper, 1 g

  • Garlic powder, 1 g

  • Dried herbs, 0 g


    • Total: 520 g

    Instructions


  • 1. Season the chicken breast with salt, black pepper, garlic powder, and dried herbs.

  • 2. Cook the breaded chicken breast until golden and fully cooked through.

  • 3. Warm the cooked white rice and roasted potatoes.

  • 4. Steam or blanch the broccoli until tender-crisp.

  • 5. Mix the Greek yogurt with a pinch of salt and garlic powder to make a quick sauce.

  • 6. Plate the rice, broccoli, and roasted potatoes alongside the chicken.

  • 7. Drizzle the olive oil lightly over the vegetables or potatoes, and serve with the yogurt sauce.


    • Prep time


    10 minutes

    Cook time


    20 minutes

    Helpful tips


  • Keep the broccoli lightly cooked so it stays bright and fresh.

  • Serve the yogurt sauce cold for contrast with the hot chicken and potatoes.

  • If the chicken is already cooked, this becomes a quick assembly meal rather than a full cook.
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